CrossFit Ballwin – CrossFit

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Warmup Run

500 Meter Easy Row

1 Minute Each

Active Samson

Active Spidermans

Push-up to Down Dog

30 Seconds Each Side

Perfomed With Light Dumbbell

Single Dumbbell Deadlift

Single Dumbbell Reverse Lunges (Hold Goblet Style)

Single Dumbbell Strict Press

Single Dumbbell Goblet Squat


Quarentined (Time)

2 Rounds:

500 Meter Row

30 Single Dumbbell Box Step-Ups (24/20)

500 Meter Row

30 Toes to Bar

500 Meter Row

30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Corona WOD (at Home)

52 Card Pick-Up at Home (Time)

52 Card Pick-Up at Home

Number represents repetitions (Face cards = 10)

Suit represents the movement.

Hearts = Sit-Ups

Diamonds = Air Squats

Spades = Push-Ups

Clubs = Burpees

Jokers = 1 minute Plank Hold

*Cards are flipped over one at a time.

*Complete the repetitions before moving to the next card.

*Score is the time it takes you to make it through the deck.